by Fergal Claddagh

One of the most popular forms today is Pilates exercises, which was created by Joseph Pilates. Emphasis is placed on the total balance of the development of the body through core strength, flexibility and awareness of being able to support efficient and graceful movement.

It seems that people from all walks of life and all ages have jumped in the car or Pilates have become interested in beginning an exercise program of Pilates. One thing about this method of exercise is that it works very well for several people. Athletes and dancers love it, like women who are trying to tone up after the birth of a baby, older people and people in all phases of physical rehabilitation. This includes those who are trying to stretch his back out in an effort to relieve pain.

What are the benefits of the Pilates moves to the best of their ability? People have testified that they have become stronger, longer and lighter and are able to do more things with grace and ease.

The key to any successful exercise program is the modification of Pilates. Pilates every movement was developed with modifications that allow you to have a safe training and at the same time is a challenge for one person, no matter what level it is at this time.

Core strength

The basis of the Pilates movement and the program itself is the central force. The core is formed by the muscles of the internal funds of the muscles of the abdomen and back. When these core muscles are strong and are doing their job well, working together with the superficial muscles of your trunk to support the spine and movement. That’s why it is important to move forward in a precise Pilates so you can get the maximum benefit.

How to develop your core strength, you will find that you develop a whole stability throughout your torso. This is just one of the keys to how to move the Pilates helps people overcome back pain. In the trunk is properly stabilized, it relieves pressure on your back and you find that your body is able to move freely and efficiently.

The six principles of Pilates:

Something that is very important for a session of Pilates is the quality of the six principles of Pilates. These are the flow, control, concentration, focus, precision and breathing. By doing Pilates, which is the key word is quality over quantity. You’ll find that the move does not include Pilates doing hundreds of repetitions. Making each Pilates, move with precision and will give full results in very little time!

Only method of exercise

The stability of the torso, the central force and the six principles of Pilates are the ones who set the Pilates method of exercise, apart from all other forms. For example, weight lifting can make a lot of attention in the arm or leg, without giving much thought to the fact that these body parts are connected to the trunk. Running and swimming alike can view all the emphasis on legs and arms, while the core remains tense, either too much or diskette. Those who excel in sports such as previous learning to use your core muscles. However, when doing Pilates every movement, this approach is taught from the beginning.

Pilates for Back

By strengthening the muscles of his back, stomach, thighs, and the kernel, you can help reduce or even alleviate the problems associated with back pain. Below are some useful exercises that are specifically aimed at strengthening his sore back. Remember the importance of considering any exercise program with your doctor before starting a stretching program. Your back pain will soon feel better again!

Prone leg raises

• Begin this exercise by lying on your Pilates stomach.

• First, lift one leg and then raise the ground 2 feet in the air

• Hold this position for 10 seconds

• Relax

• Repeat this process with the other leg

• Repeat these steps for 5 more repeats

• Do the exercises 3 times each day.

Wall Slides

• Stand up straight and high with his back against a hard surface like a wall and your feet should be shoulder width apart from the

• Slowly bend your knees and slide your back wall. Keep a slip of 5 until your knees are bent at an angle of 45 degrees.

• Stay in this position for 5 seconds

• Begin to straighten the knees for a 5 and slide up the wall until your knees are in an upright position

• Repeat the steps above to 5 replications

• Do this stretching exercise three times a day

Raise your legs in the supine position

• Begin this exercise lying on your back

• Lift one leg from the floor and raise it 2 feet into the air

• Hold this position for 10 seconds

• Relax

• Then repeat this process with the leg

• Repeat these steps for 5 more repeats

• Do this exercise 3 times a day

Semi Sit Ups

• Take to the normal seated position, ie lying on your back and knees bent and feet flat on the floor

• Only lift your head and shoulders off the floor

• Hold this position for 10 seconds

• Relax the head and back and shoulders to the ground

• Repeat these steps for 5 more repeats

• Do this exercise 3 times a day

Standing Back Stretch

• Remain in an upright position with feet shoulder apart from the length

• Put your hands in that hollow place in the back of the small flame of your back

• Double slowly as you can tolerate, keeping your knees straight

• Hold this position for 5 seconds

• Relax

• Repeat these steps 5 times

• Do this stretching exercise 3 times a day.

by Fergal Claddagh

One of the most popular forms of exercises today is Pilates, which was created by Joseph Pilates.  It places an emphasis on the total balance of the development of the body through core strength, flexibility, and the awareness of being able to support efficient, graceful movement.

It seems that people from all walks of life and of all ages have jumped on the Pilates bandwagon or they have become interested in beginning a Pilates exercise program.  One of the coolest things about this method of exercise is that it works very well for various people.  Athletes and dancers love it, as do women who are trying to tone up after the birth of a baby, seniors, and people who are at all stages of physical rehabilitation.  This includes those who are trying to stretch the back out in an effort to alleviate pain.

What are the benefits of doing the Pilates moves to the best of your ability?  People have testified that they have become stronger, longer, and leaner and are able to do more things with grace and ease.

The key to any successful Pilates exercise program is modification.  Every Pilates move is developed with modifications that will enable you to have a safe workout and at the same time will be challenging for a person no matter what level they are currently on.

Core Strength

The foundation of the Pilates move and of the program itself is core strength.  The core muscles are made up of the deep, internal muscles of both the abdomen and the back.  When these core muscles are strong and are doing their job properly, they work together with the superficial muscles of your trunk in order to support you spine and movement.  This is why it is so important to do the Pilates move in a precise fashion in order for you to gain the maximum benefit.

As you develop your core strength, you will find that you develop stability throughout your whole torso.  This is just one of the keys as to how the Pilates move helps people overcome back pain.  As the trunk is stabilized properly, the pressure is relieved on your back and you find that your body is able to move freely and efficiently.

The Six Pilates Principles:

Something that is of the utmost importance to a quality Pilates workout is the six Pilates principles.  These are flow, control, concentration, centering, precision and breath.  When you do Pilates, you will find that the keyword is quality over quantity.  You will find that the Pilates move does not include doing hundreds of repetitions.  Doing each Pilates, move fully and with precision will give you significant results in a very short time!

Unique Method of Exercise

Torso stability, core strength and the six Pilates principles are what set the Pilates method of exercise apart from all other forms.  For instance, weight lifting can put lots of attention on arm or leg strength without giving much thought to the fact that these body parts are connected to the trunk of the body.  Running and swimming alike can seem like all of the emphasis is put on the legs and the arms while the core remain either overly tense or floppy.  Those who excel in sports such as the above learn how to use their core muscles.  However, when you do each Pilates move, this integrative approach is taught from the very beginning.

Pilates for the Back

By strengthening the muscles of your back, stomach, thighs, and core, you can help to reduce or even alleviate problems that are associated with back pain.  Below are some helpful exercises that are specifically geared toward strengthening your aching back.  Remember the importance of discussing any exercise program with your doctor before beginning a stretching program.  Your aching back will soon feel better again!

Prone Leg Raises

• Start this Pilates exercise by lying flat on your stomach.
• First, lift one leg off the floor and then raise it 2 feet in the air
• Hold this position for 10 seconds
• Relax
• Repeat this process with the other leg
• Repeat these steps for 5 more repetitions
• Do these exercises 3 times each day.

Wall Slides

• Stand up straight and tall with your back against a hard surface such as a wall and your feet should be a shoulder’s width apart
• Slowly bend at the knees and slide your back down the wall.  Keep sliding for a count of 5 or until your knees are bent at an angle of 45 degrees.
• Stay in this position for 5 seconds
• Begin to straighten your knees for a count of 5 and slide up the wall until your knees are in a straight position
• Repeat the above steps for 5 repetitions
• Do this stretching exercise three times a day

Supine Leg Raises

• Begin this exercise by lying flat on your back
• Lift one leg off the floor and raise it 2 feet in the air
• Hold this position for 10 seconds
• Relax
• Then repeat this process with the opposite leg
• Repeat these steps for 5 more repetitions
• Do this exercise 3 times a day

Semi Sit Ups

• Assume the normal sit-up position, that is, lying flat on your back and have your knees bent and feet flat on the floor
• Only raise your head and shoulders off the floor
• Hold this position for 10 seconds
• Relax and return your head and shoulders to floor
• Repeat these steps for 5 more repetitions
• Do this exercise 3 times a day

Standing Back Stretch

• Stand in an upright position with your feet a shoulder’s length apart
• Put your hands in that hollow spot in your back called the small of your back
• Bend back slowly as far as you can tolerate it while keeping your knees straight
• Keep holding this position for 5 seconds
• Relax
• Repeat these steps 5 more times
• Do this stretching exercise 3 times a day.

There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at www.stretchorpilatesforbackpain.com

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